Man of Steel opens this Friday. And I’m sure I’m not alone when I say I’ve been waiting for this for quite a while.
Don’t get me wrong I think the Batman movies were great but Superman was always number for me. The guy came from another planet. He could fly, had x-ray vision and of course has super-strength. And to help us identify with him we knew he had a problem with kryptonite. We could look at our weaknesses to cupcakes, cookies, soda and other sugary snacks as our kryptonite and pretend we’re super heroes too.
But looking at Superman’s strength in particular he was always depicted with hands on hips and his cape flowing in the background. But we were drawn to his chest because of his strength and the fact that this is where his logo was displayed.
Come to think of it you may have already guessed I was a fan of Superman when coaching certain movements. When trying to get someone to get their chest up I might say ‘Superman chest’. Right away everyone thinks of pushing the chest up and at the same time getting their shoulders to descend and relax.
So with this movie about to open in a few days I thought I would put together a quick Man of Steel chest workout for you. I think you’ll like this workout because:
1. It takes less than 10 minutes to do with less than five minutes of actually training.
2. It requires no equipment.
3. It requires no space.
4. It can be easily regressed or progressed based on abilities.
5. It gets you jacked for Man of Steel. (I know, this should have been the one and only reason to do this)
Read on for the protocol for this workout and to see the videos.
Man of Steel Chest Workout Protocol
To do this workout you’ll want to have healthy, mobile shoulders. Take the proper time to warm-up before you jump right in. The same protocol can modified to make things a little easier or to give more of a challenge. To regress the push ups raise the hands rather than doing from the knees. To progress the movements you can add in a band across the shoulders for additional resistance or reset the hands at the bottom of each rep. I would recommend doing the regular version the first time and then tweaking as needed. Here’s how to do it.
Step 1 – Perform 30 seconds of explosive push ups
Step 2 – Rest 15 seconds
Step 3 – Perform 30 seconds of regular push ups
Step 4 – Rest 15 seconds
Step 5 – Perform a 30 second push up position plank
Step 6 – Rest 2 minutes
Step 7 – Repeat Step #1-6 twice more
And for those of you that are more visual here’s a quick video where I go over the same points.
In the comments section below let me know:
1. What did you think of the workout?
2. Are you going to see Man of Steel?
3. Who would win in a fight between Superman & Batman?
See you at the movies,